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  6. Porridge vs. Lupin Bean

Porridge vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between porridge and lupin Bean

  • Porridge has more iron; however, lupin Bean is richer in manganese, copper, phosphorus, folate, magnesium, zinc, fiber, potassium, and vitamin B1.
  • Porridge covers your daily iron needs 32% more than lupin Bean.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs Lupin Bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more CalciumCalcium +70.6%
Contains more IronIron +211.7%
Contains more MagnesiumMagnesium +980%
Contains more PotassiumPotassium +1431.3%
Contains more CopperCopper +477.5%
Contains more ZincZinc +961.5%
Contains more PhosphorusPhosphorus +753.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
~equal in Selenium ~2.6µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +143.6%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B5Vitamin B5 +164.8%
Contains more FolateFolate +391.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Lupin Bean DV% diff.
Iron 3.74mg 1.2mg 32%
Manganese 0mg 0.676mg 29%
Protein 1.44g 15.57g 28%
Copper 0.04mg 0.231mg 21%
Phosphorus 15mg 128mg 16%
Folate 12µg 59µg 12%
Magnesium 5mg 54mg 12%
Zinc 0.13mg 1.38mg 11%
Fiber 0.5g 2.8g 9%
Vitamin B1 0.055mg 0.134mg 7%
Potassium 16mg 245mg 7%
Fats 0.21g 2.92g 4%
Polyunsaturated fat 0.114g 0.73g 4%
Calcium 87mg 51mg 4%
Monounsaturated fat 0.028g 1.18g 3%
Calories 50kcal 119kcal 3%
Vitamin B5 0.071mg 0.188mg 2%
Vitamin B2 0.025mg 0.053mg 2%
Vitamin C 0mg 1.1mg 1%
Saturated fat 0.033g 0.346g 1%
Net carbs 10.02g 7.08g N/A
Carbs 10.52g 9.88g 0%
Sugar 0.03g N/A
Sodium 6mg 4mg 0%
Vitamin E 0.02mg 0%
Selenium 2.8µg 2.6µg 0%
Vitamin B3 0.52mg 0.495mg 0%
Vitamin B6 0.013mg 0.009mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.125mg 0%
Threonine 0.045mg 0.573mg 0%
Isoleucine 0.063mg 0.695mg 0%
Leucine 0.11mg 1.181mg 0%
Lysine 0.037mg 0.832mg 0%
Methionine 0.027mg 0.11mg 0%
Phenylalanine 0.078mg 0.618mg 0%
Valine 0.07mg 0.65mg 0%
Histidine 0.033mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more WaterWater +23.3%
Contains more ProteinProtein +981.3%
Contains more FatsFats +1290.5%
Contains more OtherOther +150%
~equal in Carbs ~9.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +4114.3%
Contains more Poly. FatPolyunsaturated fat +540.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.